WOD
 | Thu, Apr 2 2020 |  |
| 4x400m Runs | Death By Run | 8 RFT-DB Deadlifts-Burpees-DB Push Press | Other Results |
4x400m Runs
(Time, Int)
Each for time:
Run: 4x 400 m
Rest 2 mins between efforts.
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Rx2 Scales:
Run => 2:00 Run in place => 30 Burpees => 2:00 Jump Rope => 500m Row
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3 Things:
- DO NOT shrug this workout off as easy. Intensity should be 90+%. These are as hard as you make them.
- Attempt to stay within 5-10 secs of your best effort.
- As always, enjoy the fresh air while you can.
| Adam vanvalkenburgh | 02:00 EMOM X4 Int | Run jumping Jack burpee | | Jennifer C | 01:59 / 02:23 / 02:41 / ?? Int | 4x 0.3 Mile Rows | | Phebe | 01:45 / 01:49 / 01:55 / 01:58 Rx | |
|
Death By Run
(Time, Int)
Death By Run
With a continuously running clock perform:
Run 10 m in the first 1 min,
Run 20 m in the second 1 min
Run 30 m in the third 1 min
...
Continuing this for as long as you are able.
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Rx2 Scaling Options:
Run => Death by Burpees (start at 1 rep)
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3 things:
- Don’t underestimate. This starts slow, but it gets spicy fast.
- If you want to spice things up a bit more, touch the line with your hand each time. Otherwise simply touching the turnaround with your foot is fine.
- Mindset. The latter rounds are as much about fitness as they are mindset. Your reward for making it through the current round is another harder round. You can get through it...but do you really want to? Test yourself.
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8 RFT-DB Deadlifts-Burpees-DB Push Press
(Time, Int)
8 rounds for time of:
10 Dumbbell Deadlifts, 35/50#
8 Burpees
6 Dumbbell Push Press, 35/50#
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Rx2 Scaling Options:
-Lighter DBs for Deadlifts and Push Press
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